Saturday
Farmer walk 2x200ftx83 100ftx118 5x100ftx163
Push press 15x45 2x10x95 5x135 EMOM 10x5x155
Band row 4x25xpurple
Bar row 10x135 10x155 4x10x185
Farmers and rows didn’t bother iliopsoas. If I feel good tomorrow I’ll start adding those back in. Maybe light deadlifts (185lbs or lower)
@T3hPwnisher do you have any strong opinions on EMOM sets? I’m starting to like them for density of harder reps. I remember squats were good for conditioning but haven’t done those in a couple years.
I kike them as an idea: they just don’t get in my programming much these days. Good for conditioning and event work.
After reading you say something about people “needing to get in shape to train” I realized how bad my conditioning has gotten.
I think they’ll fit into my routine well then
Tuesday
Push ups 2x15
Pull ups 2x5
Time 21:25
Push ups 10x25
Pull ups 10x10
Ez bar curl 3x30xbar
Dbell reverse fly 3x15x35
Farmer’s walk
3x300ftX83
Thursday
Farmer walk 2x200ftx83 100ftx118 6x100ftx163
Push press 20x45 2x10x95 5x135 EMOM 10x5x155
Band row 4x25xpurple
Tri DOMS for 4 days following EMOM 5s on saturday so thought I’d do it again. Sweat through the shoes pretty quick doing farmers.
Saturday
Pull ups 5x5 10x10
Sunday
Farmer walk 200ftx83 2x100ftx118 4x100ftx163
Push press 20x45 2x10x95 5x135 3x5x155
Tuesday
Push press 15xbar 2x10x95 5x135 EMOM 9x5x155 8x155
Pull ups 10x10
Tri press down 5x25x20
Ez bar curl 5x25xbar
Thursday
Pull ups 10x10
Bar row 5x10x135
Band row 5x20xpurple
Ez bar curl 100xbar
Saturday
Push press 15xbar 2x10x95 5x135 EMOM 10x6x155
Push ups x100
Tri press down 100x20
Sunday
Pull ups 5x10
Bar row 3x10x135 2x10x155
Cable pull over 2x20x40 50x20
Tuesday
Farmer walk 200ftx83 2x100ftx118 4x100ftx163 200ftx163
Strict press 15xbar 2x10x95 5x135 3x155 2x1x175
Cable pull over 5x20x20
Band row 5x20xpurple
Thursday
Push ups 3x15
Pull ups 3x5
Time 21:54
Push ups 10x25
Pull ups 10x10
Tri press down 100x20
Banded cable pull over 4x20x20
Band row 4x25xpurple
You been a little quiet lately. How everything going ? You healthy ?
Saturday
Push press 15xbar 3x10x95 5x135 EMOM 4x7x155 6x155 2x5x155 3x4x155
JM press 3x10x45
Floor press 3x10x135
Tri press down 50x20
Monday
Pull ups 10x10
Banded cable pull over 5x20x20
Bar row 5x10x135
Band row 50xpurple
Tuesday
Farmer walk 200ftx83 2x100ftx118 2x100ftx163 2x200ftx163
Strict press 15xbar 2x10x95 5x135 2x3x155
Push ups x125
Wednesday
Squat 2x8x135 3x5x185
Deadlift 2x5x135
Thursday
Push ups 3x15
Pull ups 3x5
Time 20:17
Push ups 10x25
Pull ups 10x10
Banded cable pull over 3x20x20
Bar row 2x10x135 10x185
Tri press down 3x20x20
Ez bar curl 3x30xbar
Saturday
Squat 3x5x135 2x5x185 3x225
Sunday
Strict press 15xbar 2x5x95 3x5x135
Floor press 50x136
Tri press down 100x20
Monday
Pull ups 3x5 10x10
Banded cable pull over 2x20x20 (no band) 4x20x20
Bar row 2x5x135 4x5x185
Reverse fly 100x10
Ez bar curl 50xbar
Hammer curl 8x35
All good, just very annoyed with not being able to train legs. Taking rehab more seriously and considering seeing the chiropractor at some point.
Thanks for checking in.
Wednesday
Farmer walk 200ftx83 2x100ftx118 2x100ftx163 200ftx163
Push press 15xbar 2x10x95 5x135 3x155 1x175 1x185 1x205 0x225 1x225
Push ups 5x25
Pull ups 5x10
Friday
Tri press down 3x20x20 50x20
Ez bar curl 3x20xbar 50xbar
Close grip floor press 4x10x135
Hammer curl 4x8x35
Sunday
Farmer walk 200ftx83 2x100ftx118 2x100ftx163 2x200ftx163
Strict press 15xbar 2x10x95 135x7,7,6,6,6
Band row 8x25xpurple
Banded lat pull over 5x20x20
Bar row 2x10x135 3x10x185
Tuesday
Pull ups 3x15 8x25
Push ups 3x5 8x10
Banded tri press down 4x20x20
Ez bar curl 4x30xbar
Hammer curl 12x35
Good job going back for more and getting the rep mate.
The vid showed the miss went straight up and back down, also drifted a little in front of me so I thought it was there.
Just needed to play a little metal and get angry. As much as I don’t like to be that guy/stereotype it always seems to make the weight move!
Thursday
Farmer walk 200ftx83 2x100ftx118 100ftx163 3x200ftx163
Push press 15xbar 2x10x95 5x135 3x155 7x3x185
Friday
Tri press down 5x15x20 banded
50x20
Ez bar curl 5x25xbar
2x15x20
Hammer curl 3x10x35
Monday
Farmer walk 200ftx83 2x100ftx118 100ftx163 3x200ftx163
Pull ups 10x10
Banded lat pull over 50x20
Tuesday
Strict press 2x15xbar 2x10x95 35x135
Banded tri press down 50x20
Ez bar curl 50xbar
Banded tri press down 50x20
Hammer curl 12x35
Thursday
Push ups 3x15 10x25
Pull ups 3x5 10x10
Banded lat pull over 3x20x20
Bar row 5x135 2x5x185
Banded tri press down 3x20x20
Sunday
Push press 15xbar 3x10x95 3x5x135 2x5x155 3x175 3x3x185
Pull ups 10x10
Banded tri press down 2x50x20
Tuesday
Farmer walk 200ftx83 2x100ftx118 3x200ftx163
Cable row 15x20 2x15x70 5x15x90
Pull ups 8x8
Hammer curl 12x35
Thursday
bar row 8x10x135
Cable row 8x20x70
Chin ups 5x10
Ez bar curl 50xbar
Friday
Push press 15x45 2x5x115 2x5x135 EMOM 6x5x155 4x4x155
Cable row 5x15x70
Push ups 5x25
Cable row 5x25x70
banded tri press down 50x20
Sunday
Pull ups 8x10
Cable row 5x25x70
Banded tri press down 4x20x20
Hammer curl 4x8x35
tuesday
Farmer walk 200ftx83 2x100ftx118 100ftx163 3x200ftx163
Pull ups 5x10
Cable row 5x20x70
Wednesday
Push press 2x15x45 2x10x115 5x135 EMOM 10x5x155
Cable row 4x20x70
Push ups x150
Banded tri press down 3x30x20
Reverse fly 3x30x10
He lives! 
yer he’s been a bit quiet lately but it seems he has been secretly working hard. Nice.
Arm pump is looking a little comical, perks of skipping leg day. Been floating around 165-168lbs bodyweight, likely due to lower carbs.
Will probably be more active on the forum after I make it past this injury, just not too motivated to be around lifting right now.
Friday
Cable row 5x15x70
Tri press down 3x20x20
Ez bar curl 3x25xbar
Banded tri press down 2x50x20
Sunday
Cable row 3x15x90 4x30x90 50x90
Pull ups 3x5 4x10
Push ups 2x20 x150
Banded tri press down 4x25x20
Ez bar curl 4x30xbar
Reverse fly 4x30x10
Hammer curl 12x35
Monday
Push press 2x15xbar 2x5x115 2x5x135 2x3x155 3x175 2x3x185 5x185
Cable row 4x15x90 2x10x90 6x10x110
Thursday
Cable row 3x15x90 2x15x110 5x10x140
Pull ups 5x5
Tri press down 3x20 banded 50x20
Reverse fly 3x30x10
Saturday
Strict press 20x45 2x5x115 5x135 1x155 9,8,8x125
Cable row 8x15x70
Push ups x100
Reverse fly 100x10
Sunday
Pull ups 5x5 10x10
Bar row 2x10x135 3x5x205
Cable row 5x20x70
Tri press down 3x20x20
Ez bar curl 3x20
Toes to bar 3x10
Banded tri press down 4x20x20
Hammer curl 4x8x35
Wednesday
Farmer walk 200ftx45 2x100ftx135 100ftx155 100ftx185 100ftx205 ~75ftx205
Quadruped 6x5
Sideplank 6x30s
Dbell bench 2x15x50 3x10x70 16x70
Dips x100
Calf press 2x15x90 12,8,5x180
Hamstring curl 2x15x25 3x10x35
Sunday
Calf press 2x15x90 3x10x180
Farmers walk 2x100ftx135 2x50ftx185 4x50ftx205
Quadruped 6x5
Side plank 6x30s
Log press 2x8x85 5x5x135
Incline dbell row 4x20x50
Reverse fly 4x20x10
Band pull apart 4x20xpurple
Incline press 4x8x80
Reverse fly 4x20x15
Pjr pull over 10x50 3x10x70
Hammer curl 3x8x40
Pull ups 4x5
Dips 4x15
Hamstring curl 2x15x25 10x35 2x10x45
Gyms reopened so I had to get in a longer session today. Hip is improving since seeing the chiro, looking to get back to squating in a month or 2 (hopefully).
Looks like you’re working hard with the parts that work.
I feel you on motivation. I had appendicitis right when my wife was telling me “you look better than ever”! Couldn’t lift for a while; then when I could I went way too hard and hurt myself. Plus other stuff.
Anyway, your arms look f-kin great.
My plan to avoid that is to use legs to focus on conditioning once I’m able to start training hard again. I think it’d be too easy to go too hard if I jump back to the normal routine. Patience will be key although it’s already running thin…
Tuesday
Cable row 5x15x70 5x20x70
pull ups 5x5 5x8
Tri press down 3x20x20
Ez bar curl 3x25xbar
Banded tri press down 2x50x20
Thursday
Log press 2x8x85 5x135 5x5x145
Pull ups 3x5 5x8
Farmers walk 2x100ftx135 2x50ftx185 50ftx205
Reverse fly 5x20x15
Incline dbell press 10x50 8x65 3x10x80
Incline dbell curl 10x15 4x10x20
Band pull apart 5x20xpurple
Friday
Pull ups 5x5 5x10
Band pull apart 5x30xpurple
Chin up 5x10
Sunday
Swiss bar press 10xbar 2x10x95 5x10x115
Pull ups 7x5
Band pull apart 7x25xpurple
Incline dbell press 10x55 10x65 2x5x80 3x5x90
Incline dbell row 10x55 6x10x65
Reverse fly 7x20x15
Pjr pullover 15x50 3x10x65
Monday
Tri press down 4x20x20
Ez bar curl 4x20xbar
Banded tri press down 4x30x20
Hammer curl 4x10x35
Pull up 4x10
